Overall Performance:

Congratulations, Bethany and Andrew! Your performance at the 2025 Sydney Hyrox was nothing short of impressive. Finishing 22nd overall out of 898 athletes, and 10th in your age group (25-29), places you both in the top 2% and 3% respectively. An overall time of 59:20 is a solid achievement, showcasing your hard work and dedication. 🏆

Analyzing your pacing, it seems like you both hit the ground running—literally! Andrew, your total running time of 31:10 was a significant improvement of 01:38 compared to the average, indicating a strong runner profile. This bodes well for your future races, but let’s not forget: strength is the foundation of a great Hyrox performance! Bethany, your performance also reflects a solid balance between speed and endurance. Keep in mind, pacing strategy is key; both of you must ensure you’re not starting too fast to avoid burning out before the end. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” - Unknown.

Segments & Race Analysis:

Breaking down the race, several segments stood out. Your running segments showed impressive speed, especially the first one, where Andrew clocked in at 03:18—32 seconds faster than average! However, as the race progressed, there were slower times in the later running segments, particularly in Running 8 where you fell behind the average by 49 seconds. This indicates either fatigue or pacing issues that need addressing in training.

The strength segments showed a mix of strengths and weaknesses. The Sled Push and Sled Pull segments were impressive compared to your past performances, but still have room for improvement. The Roxzone—where time spent between exercise zones—was a notable area of concern, as it was almost 2 minutes longer than average! This indicates that you both may have taken extra time resting or transitioning. Let’s tighten that up!

Segments to Improve:

Here are the key segments where improvement will yield significant benefits:

Sled Pull - Current Time: 02:57, Potential Improvement: 00:28 (Focus during training: 26%)
Wall Balls - Current Time: 03:47, Potential Improvement: 00:26 (Focus during training: 25%)
Burpees Broad Jump (BBJ) - Current Time: 02:19, Potential Improvement: 00:18 (Focus during training: 17%)
Farmers Carry - Current Time: 01:34, Potential Improvement: 00:16 (Focus during training: 15%)

Let’s break these down further:

Sled Pull

To improve the Sled Pull, focus on building your posterior chain strength with deadlifts and kettlebell swings. Incorporate sled drags into your routine; aim for both heavy and lighter loads to build endurance. Aim for 3-4 sets of 30-40 meters, focusing on maintaining form and speed. Consider doing this after your running sessions to replicate fatigue conditions. Remember: “You can’t hurt me.” - David Goggins.

Wall Balls

For Wall Balls, technique is crucial. Work on your squat depth and explosiveness. Incorporate plyometric exercises like box jumps and squat jumps into your routine. Practice Wall Balls in sets of 20, ensuring you’re hitting the target consistently. Aim for 4-5 sets of 20 reps twice a week, and track your form on video to check for improvements. “Pain is just weakness leaving the body.” - Chesty Puller.

Burpees Broad Jump (BBJ)

To enhance the BBJ, focus on your explosive power. Combine burpees with broad jumps in a superset format. Start with 5 burpees immediately followed by 3 broad jumps. Repeat for 4-5 sets, ensuring you maintain quality over quantity. Also, practice pacing; maintain a rhythm that allows you to perform the movements efficiently without burning out. “Get comfortable being uncomfortable.” - Jocko Willink.

Farmers Carry

For the Farmers Carry, work on grip strength and core stability. Incorporate variations like one-arm carries and suitcase carries into your routine. Aim for 4 sets of 40 meters, gradually increasing weight. This will also help tighten up your transitions. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” - Rocky Balboa.

Race Strategies:

During your next race, consider these strategies to enhance performance:

Pacing: Start strong but controlled. Monitor your heart rate and find a sustainable pace in the first few segments.
Transitions: Practice transitioning between exercises to minimize downtime. Have a consistent routine to follow, so it becomes second nature.
Fueling: Don’t underestimate nutrition! Opt for quick-digesting carbs during the race for sustained energy.
Mindset: Keep a positive mindset throughout the race. When fatigue sets in, remind yourselves of your training and focus on the finish line. “You are your only limit.” - Unknown.

Conclusion:

You both have shown tremendous improvement, and the potential for even more is clear. With the upcoming races in Perth and Hong Kong, it’s crucial to focus on the identified segments and implement the training strategies discussed. Remember, the only bad workout is the one that didn’t happen! 💪

Keep pushing, keep striving, and let’s crush those next races! “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” - Pelé. You’ve got this! 💥

Your Rox-Coach believes in you both! Let’s make those improvements and show everyone what you’re made of! 💪

Bree Garreffa, Bree Garreffa, Bethany Carver, Bethany Carver vs Bethany Carver, Andrew Gamble

Percentile Comparison

Key Totals

Split-by-Split Difference

Race Replay

Ready to conquer your next race?